See all 26 recipes
Table of Contents
- How to Build the Table
- Egg Safety on Christmas Morning
- The Anchors: Egg Dishes That Feed the House
- The Sweet Side: Baked Favorites With Added Protein
- The Fresh Side: Cold Bowls and Platters
- The Quick Plates: Ready in Under 30 Minutes
- A Christmas Eve to Christmas Morning Plan
- All 26 Recipes at a Glance
- How the Protein Was Counted
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A Christmas breakfast table usually ends up all pastry unless someone plans for protein. The simplest plan is to give every dish a job: one anchor, one sweet side, and one fresh side.
This list sorts 26 recipes by that role. Each card has exact weights, a protein count per serving from 5 to 25 grams, and storage times that follow FDA and USDA guidance.
For the meal that follows, see our Christmas Day dinner ideas.
Our Take
Pick one anchor, one sweet side, and one fresh side, and cook egg dishes to 160°F.
How to Build the Table
Pick one dish from the anchors, one from the sweet side, and one from the fresh side, then add a quick plate for early risers. That's three or four dishes, which is plenty for most households, and it's easy to scale and keeps the oven from getting crowded.
Anchors are sized as main servings, while sweet and fresh dishes are smaller. A person who takes a square of strata and a piece of coffee cake will have had a balanced plate, and the fresh bowls are there for anyone who wants something lighter.
Egg Safety on Christmas Morning
Eggs are the base of most of these recipes, so the handling rules matter. The FDA says to keep eggs at 40°F or below, cook them until the yolk and white are both firm, and cook casseroles and other egg dishes to 160°F. It also says cooked egg dishes shouldn't sit out more than 2 hours, or 1 hour above 90°F.
Children, older adults, pregnant women, and people with weakened immune systems face a higher risk from foodborne illness, per the FDA, so firm eggs are the safer choice for them, and they're easy to check. The safe temperature chart also lists 160°F for ground pork, which applies to the sausage and chorizo recipes.
Leftover egg dishes keep three to four days in the refrigerator, and baked egg casseroles freeze for 2 to 3 months, per FoodSafety.gov. Hard cooked eggs keep 1 week, and you should reheat leftovers to 165°F.
The Anchors: Egg Dishes That Feed the House
Every table needs one dish that carries the protein. These 7 egg centered dishes do that, and most can be built the night before or baked in one pan.
For more recipes you can prepare ahead, see our make ahead high protein breakfasts.
Ham and Gruyere Overnight Strata
A strata is a bread and egg bake that sits overnight, which moves nearly all the work to Christmas Eve. Ham and Gruyere give it a savory, nutty flavor, and the eggs and cheese supply the bulk of the protein.
Plan note: Here's the tip: cover the dish tightly. It keeps the surface from drying out.
Day old bread works best.
Dry bread soaks up the custard without turning to paste, so leave the cubes out for a few hours or toast them lightly before assembling, and let the dish rest in the refrigerator for at least 8 hours. The FDA says egg casseroles should reach 160°F, which you can confirm by inserting a thermometer in the middle before cutting.
The nutrition: About 19 g protein per square (1 of 12). The eggs carries the most, and the ham follows.
Sheet Pan Eggs With Sausage and Peppers
The nutrition: Each square has about 17 g protein, and the batch makes 8. The eggs accounts for most of that, with the breakfast sausage adding more.
Sheet pan eggs cook in one tray and cut into squares, so a crowd can be served from a single oven rack. Sausage, bell pepper, and cheddar are scattered over the top before the egg goes on.
Pan size matters.
A standard half sheet pan gives a thin layer, well under an inch, that sets in roughly 20 minutes, and spraying the pan well keeps the squares from sticking when you cut them. Bake until a thermometer in the center reads 160°F.
Plan note: Don't skip this: cook the sausage first. It's already crumbled and browned.
Spinach Feta Egg Cups With Cottage Cheese
Plan note: You'll be glad you did: grease the pan well. Egg sticks to bare metal.
Blending cottage cheese into the eggs gives these cups a custardy texture and a protein boost over a plain egg muffin. Feta and spinach add salt and color, and each serving is two cups.
Blend until smooth.
The nutrition: Count on roughly 17 g protein per serving of 2 cups, from 6 equal servings. The eggs leads, followed by the cottage cheese.
A blender breaks up the cottage cheese curds completely, so the cups bake into an even, tender texture rather than a grainy one, and filling the cups about two thirds full leaves room for them to puff. They deflate slightly as they cool, which is normal.
Skillet Shakshuka With Feta
Shakshuka is a skillet of eggs poached in a seasoned sauce of tomatoes and peppers, served from the pan. It's an anchor you can put in the middle of the table with bread for dipping.
Make wells first.
The nutrition: One serving comes to about 13 g protein, with 6 in all. The eggs carries the most, and the bread follows.
Simmering the sauce until it thickens before adding the eggs keeps the yolks from sinking, and the FDA advises cooking eggs until both the white and yolk are firm, so cover the pan and give it the full eight to ten minutes. Crumbled feta goes on at the end.
Plan note: Here's a shortcut: use a wide skillet. Eggs need space to set.
Chorizo and Sweet Potato Hash With Eggs
Hash turns diced sweet potatoes and chorizo into a one pan breakfast, with eggs cooked right on top. Fresh chorizo supplies the largest share of the protein, and the sweet potatoes balance the heat.
The nutrition: Per plate, it's about 23 g protein (4 servings). The chorizo accounts for most of that, with the eggs adding more.
Plan note: That's the key: cover the pan to set the eggs. Check for firm whites and yolks.
Brown the chorizo first.
Fresh chorizo is raw pork, so cook it until a thermometer reads 160°F before building the rest of the dish, and the rendered fat then flavors the sweet potatoes as they soften in the same pan. Cut the potatoes small so they cook through in about twelve minutes.
Crustless Broccoli Cheddar Quiche
Plan note: Don't overthink it: rest it for five minutes. The slices cut cleaner.
The nutrition: About 13 g protein per slice (1 of 8). The eggs leads, followed by the cheddar.
A crustless quiche skips the pastry and keeps the focus on eggs, cheddar, and broccoli. It's a good vegetarian option for a table that already has sausage and ham.
Pat the broccoli dry.
Broccoli holds water, and any moisture left on it'll leak into the custard and leave a damp layer at the bottom, so chop it small and dry it before it goes into the dish. A thermometer in the center should read 160°F, per the FDA.
Egg and Ham English Muffin Sandwiches
These sandwiches use a baked egg square instead of a fried egg, which means eight sandwiches come from one pan. Ham and cheddar make them filling enough to count as a main.
Plan note: It's worth a minute: split muffins with a fork. The nooks hold more cheese.
Cut squares to fit.
Baking the eggs in a 9 by 13 inch dish gives a sheet of egg about three quarters of an inch thick that cuts into squares roughly the width of an English muffin, and toasting the muffins just before assembly keeps them from going soft. Keep assembled sandwiches warm in a low oven.
The nutrition: Each sandwich has about 21 g protein, and the batch makes 8. The eggs carries the most, and the ham follows.
The Sweet Side: Baked Favorites With Added Protein
Christmas morning usually includes something sweet. These 7 baked dishes use yogurt, cottage cheese, oats, or eggs so the pastry has some protein behind it.
For cookies to go with them, see our Christmas cookies sorted by dough rest time.
Cinnamon Streusel Yogurt Coffee Cake
The nutrition: Count on roughly 5 g protein per slice, from 12 equal servings. The flour accounts for most of that, with the Greek yogurt adding more.
Coffee cake suits the unhurried stretch of Christmas morning after the presents are unwrapped. Greek yogurt keeps the crumb moist and adds a little protein, and the pecan streusel finishes the top.
Mix the streusel cold.
Working cold butter into the sugar, flour, and cinnamon with your fingers until it looks like coarse crumbs gives a streusel that stays crunchy, and the cake is done when a toothpick inserted in the center comes out clean. Let it cool before slicing so the crumb sets.
Plan note: Here's what helps: serve small slices. Pair them with eggs or yogurt.
Blueberry Cottage Cheese Pancakes
Plan note: Here's the tip: blend the batter first. A smooth mix cooks evenly.
Cottage cheese pancakes are tender and a bit custardy, and the cheese raises the protein well above a standard pancake. The oats blend into the batter, so there's no flour to measure.
Keep the heat moderate.
The nutrition: One serving of 3 pancakes comes to about 13 g protein, with 4 in all. The cottage cheese leads, followed by the eggs.
Medium heat lets the pancakes set all the way through before the outside darkens, and dropping the blueberries onto the batter after it hits the pan keeps the berries from bleeding purple through the whole stack. Hold finished pancakes in a low oven as you cook the remaining batter.
Overnight Cinnamon French Toast Bake
This baked French toast is assembled the night before, so there's no standing at the griddle on Christmas morning. Greek yogurt in the custard adds a bit of tang and protein.
Soak it overnight.
The nutrition: Per square, it's about 14 g protein (8 servings). The eggs carries the most, and the bread follows.
At least eight hours in the refrigerator lets the bread absorb the custard all the way through, which keeps the center from tasting dry, and a thermometer in the middle should read 160°F because the dish contains eggs. Serve it with maple syrup and fruit.
Plan note: Don't skip this: use sturdy bread. Soft sandwich bread falls apart.
Orange Cranberry Yogurt Muffins
These muffins use Greek yogurt for moisture, which also adds a small amount of protein to a pastry item. Orange zest and dried cranberries give them a holiday flavor.
The nutrition: About 5 g protein per muffin (1 of 12). The flour accounts for most of that, with the Greek yogurt adding more.
Plan note: You'll be glad you did: fill the liners two thirds full. It gives a nice dome.
Stop mixing early.
Stirring the wet ingredients into the flour just until no dry streaks remain keeps the muffins tender, and rubbing the orange zest into the sugar first releases more of its oil and flavor. A toothpick inserted in the center should come out clean after about 18 minutes.
Cottage Cheese Oat Waffles
Plan note: Here's a shortcut: make extras. They reheat well in a toaster.
The nutrition: Each serving of 2 waffles has about 17 g protein, and the batch makes 4. The cottage cheese leads, followed by the eggs.
Oats, cottage cheese, and eggs blend into a waffle batter that needs no flour. The waffles turn crisp on the surface and soft in the middle, and the strawberries add a fresh note.
Let the batter rest.
Five minutes of rest lets the oats absorb liquid so the batter thickens slightly, and a well greased waffle iron preheated fully gives the crisp, golden exterior the recipe depends on. Hold finished waffles on a rack, not stacked, so they stay crisp.
Baked Cranberry Pecan Oatmeal
Baked oatmeal is sliced like a bar and served warm, so it feeds a group without individual bowls. Eggs and Greek yogurt bring the protein, and the cranberries and pecans add texture.
Plan note: That's the key: cool it ten minutes. It cuts into clean squares.
Check the center.
The oats should be fully set, with no liquid pooling in the middle, and a thermometer in the center reads 160°F because the batter contains eggs. Leftovers reheat well in a toaster oven.
The nutrition: Count on roughly 12 g protein per square, from 8 equal servings. The oats carries the most, and the Greek yogurt follows.
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Cinnamon Apple Dutch Baby
The nutrition: One wedge comes to about 11 g protein, with 4 in all. The eggs accounts for most of that, with the flour adding more.
A Dutch baby is a puffed oven pancake that comes out of the oven dramatic and then settles. The batter is just eggs, milk, and flour, and the cinnamon apples go on top.
Heat the skillet first.
Pouring cold batter into a skillet that has already preheated in the oven for several minutes produces the rapid rise that gives the pancake its high edges, and opening the oven door early can make it collapse. The Dutch baby is done when the edges are deep golden.
Plan note: Don't overthink it: serve it right away. It deflates as it sits.
The Fresh Side: Cold Bowls and Platters
A cold option gives the table balance and takes pressure off the oven. These 6 dishes need no baking, and most are made ahead or put together in minutes.
For more bowls, see our breakfast bowls and plates.
Berry Greek Yogurt Parfaits
Plan note: It's worth a minute: pat the berries dry. Extra juice thins the yogurt.
Parfaits give the table a cold, bright option next to the baked dishes. Greek yogurt does the heavy lifting on protein, and the berries add color and freshness.
Layer at the last minute.
The nutrition: Per parfait, it's about 21 g protein (4 servings). The Greek yogurt leads, followed by the granola.
Granola softens within a few minutes of touching yogurt, so assemble the parfaits close to serving time or keep the granola in a separate bowl for people to add themselves. Use clear glasses so the layers show.
Cottage Cheese Bowls With Pear and Pecans
Cottage cheese bowls take five minutes and need no cooking, which makes them useful for whoever wakes up hungry. Pears and pecans make the plain cheese feel like a holiday dish.
Choose a firm pear.
The nutrition: About 20 g protein per bowl (1 of 4). The cottage cheese carries the most, and the granola follows.
Slicing the pears just before serving keeps them from browning, and a light dusting of cinnamon with a little maple supplies sweetness without making the bowl taste like dessert. Check the label on the cottage cheese for fat level and sodium.
Plan note: Here's what helps: keep the cheese cold. Take it out last.
Orange Cranberry Chia Pudding
Chia pudding is a make ahead dish that thickens overnight in the refrigerator. Milk and Greek yogurt add protein to the seeds, and orange segments give it a Christmas citrus flavor.
The nutrition: Each cup has about 11 g protein, and the batch makes 4. The milk accounts for most of that, with the chia adding more.
Plan note: Here's the tip: top it at serving time. The fruit stays fresh.
Stir it twice.
The seeds clump if they're left alone, so stir once right away and again after ten minutes, and the pudding will set into a spoonable texture over several hours. Segmenting the orange over the bowl catches any juice you can add back.
Overnight Oats With Spiced Pear
Plan note: Don't skip this: label the jars. Guests can grab their own.
The nutrition: Count on roughly 16 g protein per jar, from 4 equal servings. The Greek yogurt leads, followed by the oats.
Overnight oats are mixed in the evening and eaten cold the next morning, which suits a table where everyone wakes at different times. Greek yogurt and milk add protein, and spiced pear adds sweetness.
Use rolled oats.
Old fashioned rolled oats soften without turning to mush over eight hours, while instant oats can become pasty, and keeping the pear and pecans for the morning preserves their texture. Jars can be made up to a day ahead.
Smoked Salmon Bagel Platter
A smoked salmon platter needs no cooking, and it gives the table a savory cold option. Salmon is the main protein source, and the cream cheese, onion, and capers are the traditional toppings.
Plan note: You'll be glad you did: toast the bagels last. They're best warm.
Build it on a board.
Setting the toppings out in separate piles lets each guest assemble a bagel the way they like it, and keeping the platter in the refrigerator until serving time keeps the salmon cold. Cold smoked fish can carry Listeria, so pregnant guests may prefer to skip it.
The nutrition: One bagel half comes to about 18 g protein, with 6 in all. The salmon carries the most, and the bagels follows.
Dill Egg Salad Toasts
The nutrition: Per serving of 2 toasts, it's about 15 g protein (6 servings). The eggs accounts for most of that, with the bread adding more.
Egg salad on toast is a quick dish that uses a dozen hard cooked eggs. Greek yogurt replaces some of the mayonnaise, which adds protein and keeps the salad lighter.
Cool the eggs fast.
Moving the eggs into ice water right after cooking stops the cooking and makes the shells easier to peel, and per FoodSafety.gov, hard cooked eggs keep for 1 week in the refrigerator. Keep the finished salad cold, and don't leave it out more than 2 hours.
Plan note: Here's a shortcut: chop by hand. A fork mash turns it pasty.
The Quick Plates: Ready in Under 30 Minutes
Somebody always wakes up early. These 6 plates take under 30 minutes, and each one uses a single pan or a toaster.
For more egg ideas, see our high protein egg recipes.
Feta and Spinach Omelet for Two
Plan note: That's the key: prep the fillings first. Eggs cook fast.
An omelet for two takes under ten minutes and uses six eggs. Spinach and feta are enough filling, so the eggs stay the focus.
Use a nonstick pan.
The nutrition: About 25 g protein per omelet (1 of 2). The eggs leads, followed by the feta.
Cooking the eggs over medium heat until the surface is no longer wet gives a tender omelet, and the FDA advises cooking eggs until the white and yolk are firm. Fold it over the filling once the edges lift easily from the pan.
Avocado Toast With Firm Poached Eggs
Avocado toast with poached eggs is a quick plate that feels more complete than toast alone. Each serving has two eggs, and they're the main source of protein.
Keep the water gentle.
The nutrition: Each toast has about 18 g protein, and the batch makes 4. The eggs carries the most, and the bread follows.
A gentle simmer with a splash of vinegar helps the whites hold together around the yolk, and poaching until both are firm follows the FDA's advice for cooking eggs. Mash the avocado with lemon juice and salt so it stays green and seasoned.
Plan note: Don't overthink it: poach in batches. A wide pan holds four eggs.
Black Bean and Egg Breakfast Quesadillas
A breakfast quesadilla folds scrambled eggs, black beans, and cheddar into a tortilla that's easy to eat standing up. Beans add fiber along with protein.
The nutrition: Count on roughly 25 g protein per quesadilla, from 4 equal servings. The eggs accounts for most of that, with the cheddar adding more.
Plan note: It's worth a minute: fold, don't overfill. Wedges cut cleaner.
Scramble them dry.
Cooking the eggs until no liquid remains keeps the tortilla from steaming and going soft, and a medium heat lets the cheese melt before the outside gets too dark. Serve the quesadillas with salsa on the side.
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Bacon, Egg, and Spinach Wraps
Plan note: Here's what helps: roll tight. Wrap each one in paper to hold it.
The nutrition: One wrap comes to about 25 g protein, with 4 in all. The eggs leads, followed by the bacon cooked.
A breakfast wrap holds eggs, bacon, spinach, and cheddar in one hand. They roll up fast, so a batch of four takes about 25 minutes.
Crisp the bacon first.
Cooking the bacon until it's crisp and draining it on paper towels keeps the wrap from getting greasy, and eggs scrambled until no liquid remains won't soak the tortilla. Warm the tortillas briefly so they roll without cracking.
Cream Cheese and Chive Egg Toasts
Cream cheese melted into scrambled eggs makes them rich and soft without adding cream. Served on toast with chives, it's a simple plate with two eggs per person.
Plan note: Here's the tip: toast the bread last. It stays crisp.
Stir over low heat.
Cooking the eggs slowly over medium low heat while stirring gives small, tender curds, and they should be taken off the heat only once no liquid egg remains. Folding in the cream cheese at the end lets it melt into a creamy sauce.
The nutrition: Per toast, it's about 18 g protein (4 servings). The eggs carries the most, and the bread follows.
Maple Sausage Patties With Fried Eggs
The nutrition: About 18 g protein per plate (1 of 4). The breakfast sausage accounts for most of that, with the eggs adding more.
Homemade sausage patties let you control the seasoning, and a spoon of maple syrup gives them a sweet edge. Paired with an egg cooked in the same pan, a plate has about 18 grams of protein.
Check the temperature.
Ground pork should reach 160°F, so use a thermometer in the center of a patty instead of relying on color, and cook the eggs in the same pan until both the white and yolk are firm. Shape the patties thin so they cook through quickly.
Plan note: Don't skip this: make the patties ahead. Keep them chilled.
A Christmas Eve to Christmas Morning Plan
Two nights of planning make the morning easy. On Christmas Eve, assemble Ham and Gruyere Overnight Strata, Overnight Cinnamon French Toast Bake, mix Orange Cranberry Chia Pudding, Overnight Oats With Spiced Pear, and bake Cinnamon Streusel Yogurt Coffee Cake, Orange Cranberry Yogurt Muffins.
In the morning, bake the anchor while you open gifts, and put out Berry Greek Yogurt Parfaits, Cottage Cheese Bowls With Pear and Pecans for anyone who's hungry early. Make Feta and Spinach Omelet for Two, Cream Cheese and Chive Egg Toasts to order, and save the last 20 minutes for Cinnamon Apple Dutch Baby, Cottage Cheese Oat Waffles if you want something hot and fresh.
For more weekend ideas, see our cozy weekend breakfasts.
All 26 Recipes at a Glance
Times include prep, cooking, and chilling, and protein is per serving, with the serving listed.
| Recipe | Role | Time | Protein | Serving |
|---|---|---|---|---|
| Ham and Gruyere Overnight Strata | Anchor | 9 hr 10 min | 19 g | square |
| Sheet Pan Eggs With Sausage and Peppers | Anchor | 40 min | 17 g | square |
| Spinach Feta Egg Cups With Cottage Cheese | Anchor | 37 min | 17 g | serving of 2 cups |
| Skillet Shakshuka With Feta | Anchor | 45 min | 13 g | serving |
| Chorizo and Sweet Potato Hash With Eggs | Anchor | 45 min | 23 g | plate |
| Crustless Broccoli Cheddar Quiche | Anchor | 50 min | 13 g | slice |
| Egg and Ham English Muffin Sandwiches | Anchor | 37 min | 21 g | sandwich |
| Cinnamon Streusel Yogurt Coffee Cake | Sweet side | 1 hr 5 min | 5 g | slice |
| Blueberry Cottage Cheese Pancakes | Sweet side | 25 min | 13 g | serving of 3 pancakes |
| Overnight Cinnamon French Toast Bake | Sweet side | 8 hr 55 min | 14 g | square |
| Orange Cranberry Yogurt Muffins | Sweet side | 35 min | 5 g | muffin |
| Cottage Cheese Oat Waffles | Sweet side | 25 min | 17 g | serving of 2 waffles |
| Baked Cranberry Pecan Oatmeal | Sweet side | 45 min | 12 g | square |
| Cinnamon Apple Dutch Baby | Sweet side | 40 min | 11 g | wedge |
| Berry Greek Yogurt Parfaits | Fresh side | 10 min | 21 g | parfait |
| Cottage Cheese Bowls With Pear and Pecans | Fresh side | 10 min | 20 g | bowl |
| Orange Cranberry Chia Pudding | Fresh side | 4 hr 10 min | 11 g | cup |
| Overnight Oats With Spiced Pear | Fresh side | 8 hr 10 min | 16 g | jar |
| Smoked Salmon Bagel Platter | Fresh side | 15 min | 18 g | bagel half |
| Dill Egg Salad Toasts | Fresh side | 27 min | 15 g | serving of 2 toasts |
| Feta and Spinach Omelet for Two | Quick plate | 13 min | 25 g | omelet |
| Avocado Toast With Firm Poached Eggs | Quick plate | 20 min | 18 g | toast |
| Black Bean and Egg Breakfast Quesadillas | Quick plate | 25 min | 25 g | quesadilla |
| Bacon, Egg, and Spinach Wraps | Quick plate | 25 min | 25 g | wrap |
| Cream Cheese and Chive Egg Toasts | Quick plate | 13 min | 18 g | toast |
| Maple Sausage Patties With Fried Eggs | Quick plate | 25 min | 18 g | plate |
How the Protein Was Counted
I multiplied USDA FoodData Central values by the weight of each ingredient, then divided by the number of servings. Four values were checked directly against FoodData Central: whole raw egg at 12.6 grams per 100 grams, plain Greek yogurt (lowfat) at 9.95, Gruyere cheese at 29.8, and 2% cottage cheese at about 10.5.
The remaining values are typical USDA figures, so brand differences will shift the totals a little. Check your labels if you're tracking closely, since they'll differ from these figures.
Where These Cards Differ From Typical Versions
Most Christmas breakfast lists sort by timing. Here the sections follow each dish's role on the table, which doesn't depend on your schedule, and the egg safety section keeps FDA and USDA guidance in one place.
Questions About Christmas Breakfasts
Which Christmas breakfast has the most protein?
Three recipes tie at about 25 grams per serving: Bacon, Egg, and Spinach Wraps, Feta and Spinach Omelet for Two, and Black Bean and Egg Breakfast Quesadillas. The lowest is Orange Cranberry Yogurt Muffins at about 5 grams, which is why they sit next to an anchor.
What temperature should egg casseroles reach?
160°F in the center, per the FDA, checked with a food thermometer.
Can I make breakfast casseroles the night before?
Yes. The strata and the French toast bake are built to rest in the refrigerator for at least 8 hours before baking.
How long do leftovers last?
Leftover egg dishes keep three to four days in the refrigerator, per the FDA and FoodSafety.gov, and should be reheated to 165°F.
Can I freeze breakfast casseroles?
Baked egg casseroles freeze for 2 to 3 months, per FoodSafety.gov. For more freezer friendly options, see our high protein freezer breakfasts.
1. Ham and Gruyere Overnight Strata
Approx. 19g ProteinIngredients: 10 cups cubed day old bread (360 g); 12 oz (340 g) diced cooked ham; 1 1/2 cups (170 g) shredded Gruyere cheese; 10 large eggs (50 g each, 500 g); 3 cups (720 g) milk; 1 tbsp Dijon mustard; 1/2 tsp salt; 1/4 tsp black pepper; Cooking spray.
Step 1: Coat a 9 by 13 inch baking dish with cooking spray and spread the bread, ham, and Gruyere cheese in it.
Step 2: Whisk the eggs, milk, Dijon mustard, salt, and pepper, pour over the dish, cover, and refrigerate at least 8 hours.
Step 3: Heat the oven to 350°F and bake 45 to 50 minutes, until golden and a thermometer in the center reads 160°F. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F. Egg bakes freeze for 2 to 3 months.
2. Sheet Pan Eggs With Sausage and Peppers
Approx. 17g ProteinIngredients: 12 large eggs (50 g each, 600 g); 1/2 cup (120 g) milk; 8 oz (227 g) cooked breakfast sausage crumbles; 1 cup diced bell pepper (150 g); 1 cup (113 g) shredded cheddar cheese; 1/2 tsp salt; 1/4 tsp black pepper; Cooking spray.
Step 1: Heat the oven to 400°F and coat a rimmed baking sheet with cooking spray. Whisk the eggs, milk, salt, and pepper.
Step 2: Scatter the sausage, bell pepper, and cheddar cheese over the pan and pour the eggs on top.
Step 3: Bake 18 to 22 minutes, until set and a thermometer in the center reads 160°F, then cut into 8 squares. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F. Egg bakes freeze for 2 to 3 months.
3. Spinach Feta Egg Cups With Cottage Cheese
Approx. 17g ProteinIngredients: 10 large eggs (50 g each, 500 g); 1 cup (225 g) cottage cheese; 2 cups baby spinach (60 g); 1/2 cup (75 g) crumbled feta cheese; 1/2 cup diced red bell pepper (75 g); 1/2 tsp salt; 1/4 tsp black pepper; Cooking spray.
Step 1: Heat the oven to 350°F and coat a 12 cup muffin pan with cooking spray. Blend the eggs, cottage cheese, salt, and pepper until smooth.
Step 2: Divide the spinach, bell pepper, and feta cheese among the cups and pour the egg mixture over them.
Step 3: Bake 20 to 22 minutes, until puffed and set and a thermometer reads 160°F. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F. Egg bakes freeze for 2 to 3 months.
4. Skillet Shakshuka With Feta
Approx. 13g ProteinIngredients: 6 large eggs (300 g); 1 can (28 oz) crushed tomatoes (794 g); 1 onion, diced (150 g); 1 red bell pepper, diced (150 g); 3 garlic cloves (9 g); 1/2 cup (75 g) crumbled feta cheese; 6 slices crusty bread (40 g each, 240 g); 1 tsp ground cumin; 1 tsp smoked paprika; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Cook the onion and bell pepper in the olive oil for 6 minutes, then stir in the garlic, cumin, and smoked paprika for 1 minute.
Step 2: Add the crushed tomatoes and salt and simmer 12 minutes, until thickened, then make 6 wells and crack an egg into each.
Step 3: Cover and cook 8 to 10 minutes, until the whites and yolks are firm, then top with the feta cheese and serve with the bread. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
5. Chorizo and Sweet Potato Hash With Eggs
Approx. 23g ProteinIngredients: 8 oz (227 g) fresh chorizo; 2 medium sweet potatoes, diced (about 250 g each, 500 g); 1 onion, diced (150 g); 1 red bell pepper, diced (150 g); 4 large eggs (200 g); 1 tbsp vegetable oil; 1/4 tsp salt.
Step 1: Cook the chorizo in a large skillet over medium heat for 8 minutes, until browned and a thermometer reads 160°F, then move it to a plate.
Step 2: Cook the sweet potatoes, onion, and bell pepper in the oil with the salt for 12 minutes, until the sweet potatoes are tender, then stir the chorizo back in.
Step 3: Make 4 wells, crack an egg into each, cover, and cook 6 to 8 minutes, until the whites and yolks are firm. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
6. Crustless Broccoli Cheddar Quiche
Approx. 13g ProteinIngredients: 8 large eggs (50 g each, 400 g); 1 1/2 cups (360 g) milk; 1 1/2 cups (170 g) shredded cheddar cheese; 2 cups chopped broccoli (180 g); 1/2 onion, diced (75 g); 1/2 tsp salt; 1/4 tsp black pepper; Cooking spray.
Step 1: Heat the oven to 375°F and coat a 9 inch pie dish with cooking spray. Spread the broccoli, onion, and half the cheddar cheese in the dish.
Step 2: Whisk the eggs, milk, salt, and pepper, pour into the dish, and top with the remaining cheddar cheese.
Step 3: Bake 32 to 35 minutes, until set and a thermometer in the center reads 160°F. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F. Egg bakes freeze for 2 to 3 months.
7. Egg and Ham English Muffin Sandwiches
Approx. 21g ProteinIngredients: 8 English muffins (60 g each, 480 g); 8 large eggs (50 g each, 400 g); 1/4 cup (60 g) milk; 8 oz (227 g) sliced cooked ham; 6 oz (170 g) sliced cheddar cheese; 1/4 tsp salt; Cooking spray.
Step 1: Heat the oven to 375°F and coat a 9 by 13 inch baking dish with cooking spray. Whisk the eggs, milk, and salt, pour into the dish, and bake 18 to 22 minutes, until set and a thermometer reads 160°F.
Step 2: Cut the egg into 8 squares and split and toast the English muffins.
Step 3: Layer each muffin with an egg square, ham, and cheddar cheese. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
8. Cinnamon Streusel Yogurt Coffee Cake
Approx. 5g ProteinIngredients: 2 cups (250 g) all purpose flour; 1 cup (240 g) lowfat plain Greek yogurt; 2 large eggs (100 g); 1/2 cup butter, softened; 3/4 cup sugar; 1/3 cup brown sugar; 1/3 cup (40 g) chopped pecans; 2 tsp ground cinnamon; 1 tsp baking powder; 1/2 tsp baking soda.
Step 1: Heat the oven to 350°F. Mix the brown sugar, pecans, cinnamon, and 2 tbsp of the flour with 2 tbsp of the butter into a crumbly streusel.
Step 2: Beat the remaining butter and the sugar, then beat in the eggs and Greek yogurt and stir in the remaining flour, baking powder, and baking soda.
Step 3: Spread in a greased 9 inch square pan, top with the streusel, and bake 40 to 45 minutes, until a toothpick inserted in the center comes out clean. Store it airtight, and throw away anything made with eggs or dairy that sat out more than 2 hours.
9. Blueberry Cottage Cheese Pancakes
Approx. 13g ProteinIngredients: 1 cup (225 g) cottage cheese; 3 large eggs (150 g); 3/4 cup (68 g) rolled oats; 1 cup blueberries (150 g); 1 tsp baking powder; 1/2 tsp vanilla extract; 1 tbsp butter; 1/4 cup maple syrup.
Step 1: Blend the cottage cheese, eggs, oats, baking powder, and vanilla until smooth.
Step 2: Cook 1/4 cup scoops in the butter in a skillet over medium heat, topping each with blueberries, for 2 to 3 minutes per side, until golden and cooked through.
Step 3: Serve with the maple syrup. Store it airtight, and throw away anything made with eggs or dairy that sat out more than 2 hours.
10. Overnight Cinnamon French Toast Bake
Approx. 14g ProteinIngredients: 10 cups cubed bread (360 g); 6 large eggs (50 g each, 300 g); 2 cups (480 g) milk; 1 cup (240 g) lowfat plain Greek yogurt; 2 tsp ground cinnamon; 1 tsp vanilla extract; 1/4 cup maple syrup; 1 tbsp butter.
Step 1: Grease a 9 by 13 inch dish with the butter and spread the bread in it.
Step 2: Whisk the eggs, milk, Greek yogurt, cinnamon, vanilla, and maple syrup, pour over the bread, cover, and refrigerate at least 8 hours.
Step 3: Heat the oven to 350°F and bake 35 to 40 minutes, until golden and a thermometer in the center reads 160°F. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F. Egg bakes freeze for 2 to 3 months.
11. Orange Cranberry Yogurt Muffins
Approx. 5g ProteinIngredients: 2 cups (250 g) all purpose flour; 1 cup (240 g) lowfat plain Greek yogurt; 2 large eggs (100 g); 1/2 cup (60 g) dried cranberries; Zest of 1 orange; 2/3 cup sugar; 1/3 cup vegetable oil; 2 tsp baking powder; 1/2 tsp baking soda.
Step 1: Heat the oven to 375°F and line a 12 cup muffin pan. Whisk the flour, baking powder, and baking soda in a large bowl.
Step 2: Whisk the Greek yogurt, eggs, sugar, oil, and orange zest, stir into the flour mixture just until combined, and fold in the dried cranberries.
Step 3: Fill the liners and bake 18 to 20 minutes, until a toothpick inserted in the center comes out clean. Store it airtight, and throw away anything made with eggs or dairy that sat out more than 2 hours.
12. Cottage Cheese Oat Waffles
Approx. 17g ProteinIngredients: 1 cup (225 g) cottage cheese; 3 large eggs (150 g); 1 1/2 cups (135 g) rolled oats; 1/2 cup (120 g) milk; 1 1/2 cups sliced strawberries (225 g); 1 tsp baking powder; 1/2 tsp vanilla extract; 1/4 cup maple syrup; Cooking spray.
Step 1: Blend the cottage cheese, eggs, oats, milk, baking powder, and vanilla until smooth and let it rest 5 minutes.
Step 2: Coat a waffle iron with cooking spray and cook 1/2 cup of batter at a time for 4 to 5 minutes, until crisp and golden.
Step 3: Top with the strawberries and maple syrup. Store it airtight, and throw away anything made with eggs or dairy that sat out more than 2 hours.
13. Baked Cranberry Pecan Oatmeal
Approx. 12g ProteinIngredients: 3 cups (270 g) rolled oats; 2 cups (480 g) milk; 1 cup (240 g) lowfat plain Greek yogurt; 2 large eggs (100 g); 1/2 cup (60 g) dried cranberries; 1/2 cup (60 g) chopped pecans; 1/3 cup maple syrup; 2 tsp ground cinnamon; 1 tsp baking powder; Cooking spray.
Step 1: Heat the oven to 350°F and coat a 9 inch square pan with cooking spray. Mix the oats, cinnamon, baking powder, dried cranberries, and half the pecans.
Step 2: Whisk the milk, Greek yogurt, eggs, and maple syrup, stir into the oats, and pour into the pan. Top with the remaining pecans.
Step 3: Bake 32 to 35 minutes, until set and a thermometer in the center reads 160°F. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F. Egg bakes freeze for 2 to 3 months.
14. Cinnamon Apple Dutch Baby
Approx. 11g ProteinIngredients: 4 large eggs (200 g); 3/4 cup (180 g) milk; 3/4 cup (95 g) all purpose flour; 2 apples, sliced (about 180 g each, 360 g); 3 tbsp butter; 2 tbsp sugar; 1 tsp ground cinnamon; 1/2 tsp vanilla extract; 1/4 tsp salt.
Step 1: Heat the oven to 425°F with a 10 inch oven safe skillet inside. Blend the eggs, milk, flour, vanilla, and salt until smooth.
Step 2: Melt 1 tbsp of the butter in a second pan and cook the apples with the sugar and cinnamon for 5 minutes, until tender.
Step 3: Add the remaining butter to the hot skillet, pour in the batter, and bake 18 to 20 minutes, until puffed and golden, then top with the apples. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
15. Berry Greek Yogurt Parfaits
Approx. 21g ProteinIngredients: 3 cups (720 g) lowfat plain Greek yogurt; 2 cups sliced strawberries (300 g); 1 cup blueberries (150 g); 1 cup (120 g) granola; 2 tbsp maple syrup.
Step 1: Stir the maple syrup into the Greek yogurt.
Step 2: Layer the yogurt, strawberries, blueberries, and granola in 4 glasses.
Step 3: Add the granola just before serving so it stays crisp. Keep it refrigerated at 40°F or below, finish it within four days, and throw away anything that sat out more than 2 hours.
16. Cottage Cheese Bowls With Pear and Pecans
Approx. 20g ProteinIngredients: 3 cups (675 g) cottage cheese; 2 pears, sliced (about 180 g each, 360 g); 1/3 cup (40 g) chopped pecans; 1/2 cup (60 g) granola; 1 tsp ground cinnamon; 2 tbsp maple syrup.
Step 1: Divide the cottage cheese among 4 bowls.
Step 2: Top with the pears, pecans, and granola.
Step 3: Dust with the cinnamon and drizzle with the maple syrup. Keep it refrigerated at 40°F or below, finish it within four days, and throw away anything that sat out more than 2 hours.
17. Orange Cranberry Chia Pudding
Approx. 11g ProteinIngredients: 1/2 cup (80 g) chia seeds; 2 cups (480 g) milk; 1/2 cup (120 g) lowfat plain Greek yogurt; 1 orange, segmented (130 g); 1/4 cup (30 g) dried cranberries; 3 tbsp maple syrup.
Step 1: Stir the chia seeds, milk, Greek yogurt, and maple syrup together in a bowl.
Step 2: Let it sit 10 minutes, stir again, and refrigerate at least 4 hours, until thickened.
Step 3: Spoon into 4 cups and top with the orange segments and dried cranberries. Keep it refrigerated at 40°F or below, finish it within four days, and throw away anything that sat out more than 2 hours.
18. Overnight Oats With Spiced Pear
Approx. 16g ProteinIngredients: 2 cups (180 g) rolled oats; 1 1/2 cups (360 g) milk; 1 cup (240 g) lowfat plain Greek yogurt; 1 pear, diced (180 g); 1/4 cup (30 g) chopped pecans; 1 tsp ground cinnamon; 3 tbsp maple syrup.
Step 1: Stir the oats, milk, Greek yogurt, cinnamon, and maple syrup together and divide among 4 jars.
Step 2: Refrigerate at least 8 hours.
Step 3: Top with the pear and pecans before serving. Keep it refrigerated at 40°F or below, finish it within four days, and throw away anything that sat out more than 2 hours.
19. Smoked Salmon Bagel Platter
Approx. 18g ProteinIngredients: 3 plain bagels, split (95 g each, 285 g); 8 oz (227 g) cream cheese; 12 oz (340 g) smoked salmon; 1/2 red onion, thinly sliced (75 g); 1 cucumber, sliced (200 g); 2 tbsp capers (18 g).
Step 1: Toast the bagels until golden.
Step 2: Spread each half with the cream cheese.
Step 3: Top with the smoked salmon, cucumber, capers, and red onion. Keep it refrigerated at 40°F or below, finish it within four days, and throw away anything that sat out more than 2 hours.
20. Dill Egg Salad Toasts
Approx. 15g ProteinIngredients: 10 large eggs (50 g each, 500 g); 1/2 cup (120 g) lowfat plain Greek yogurt; 1 celery rib, diced (50 g); 12 slices baguette (15 g each, 180 g); 1 tbsp Dijon mustard; 1/2 tsp salt; Water to cover the eggs.
Step 1: Cover the eggs with cold water, bring to a boil, cover, and remove from the heat for 12 minutes. Cool in ice water, then peel and chop.
Step 2: Stir the eggs, Greek yogurt, celery, Dijon mustard, and salt together.
Step 3: Toast the baguette slices and spoon on the egg salad. Hard cooked eggs keep 1 week. Keep it refrigerated at 40°F or below, finish it within four days, and throw away anything that sat out more than 2 hours.
21. Feta and Spinach Omelet for Two
Approx. 25g ProteinIngredients: 6 large eggs (300 g); 2 cups baby spinach (60 g); 1/2 cup (75 g) crumbled feta cheese; 1 tbsp butter; 1/4 tsp salt; 1/8 tsp black pepper.
Step 1: Whisk the eggs with the salt and pepper.
Step 2: Melt the butter in a nonstick skillet over medium heat, add the spinach until wilted, and pour in the eggs.
Step 3: Cook 3 to 4 minutes, until the eggs are firm, then add the feta cheese, fold, and slice in half. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
22. Avocado Toast With Firm Poached Eggs
Approx. 18g ProteinIngredients: 4 slices whole wheat bread (45 g each, 180 g); 2 ripe avocados (150 g each, 300 g); 8 large eggs (50 g each, 400 g); 1 tbsp lemon juice; 1 tbsp white vinegar; 1/2 tsp red pepper flakes; 1/2 tsp salt; Water for poaching.
Step 1: Toast the bread and mash the avocados with the lemon juice and salt.
Step 2: Bring a wide pan of water to a gentle simmer with the vinegar and poach the eggs 4 to 5 minutes, until the whites and yolks are firm.
Step 3: Spread the avocado on the toast, top with the eggs, and sprinkle with the red pepper flakes. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
23. Black Bean and Egg Breakfast Quesadillas
Approx. 25g ProteinIngredients: 4 large flour tortillas (60 g each, 240 g); 6 large eggs (300 g); 1 cup canned black beans, drained (170 g); 1 cup (113 g) shredded cheddar cheese; 1/2 cup (120 g) salsa; 1 tbsp vegetable oil.
Step 1: Scramble the eggs in half the oil until set with no liquid left.
Step 2: Fill half of each tortilla with the eggs, black beans, and cheddar cheese and fold over.
Step 3: Cook in the remaining oil 2 to 3 minutes per side, until golden and the cheese has melted, and serve with the salsa. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
24. Bacon, Egg, and Spinach Wraps
Approx. 25g ProteinIngredients: 4 large flour tortillas (60 g each, 240 g); 6 large eggs (300 g); 8 slices cooked bacon (69 g); 1 cup baby spinach (30 g); 1/2 cup (56 g) shredded cheddar cheese; 1 tbsp butter.
Step 1: Cook the bacon until crisp and crumble it.
Step 2: Scramble the eggs in the butter until set with no liquid left.
Step 3: Fill each tortilla with the eggs, bacon, spinach, and cheddar cheese and roll up. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
25. Cream Cheese and Chive Egg Toasts
Approx. 18g ProteinIngredients: 8 large eggs (400 g); 4 oz (113 g) cream cheese, cubed; 4 slices whole wheat bread (45 g each, 180 g); 2 tbsp chopped fresh chives; 1 tbsp butter; 1/4 tsp salt.
Step 1: Whisk the eggs with the salt and cook in the butter over medium low heat, stirring, until set with no liquid left.
Step 2: Fold in the cream cheese until melted and creamy.
Step 3: Toast the bread, spoon on the eggs, and top with the chives. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
26. Maple Sausage Patties With Fried Eggs
Approx. 18g ProteinIngredients: 12 oz (340 g) ground pork breakfast sausage; 4 large eggs (200 g); 1 tbsp maple syrup; 1 tbsp vegetable oil; 1/4 tsp black pepper.
Step 1: Mix the sausage with the maple syrup and pepper and shape into 12 small patties.
Step 2: Cook the patties in the oil over medium heat for 4 to 5 minutes per side, until browned and a thermometer reads 160°F.
Step 3: Fry the eggs in the same pan until the whites and yolks are firm and serve alongside. Refrigerate leftovers within 2 hours, eat them within four days, and reheat to 165°F.
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